Dynamic Mobility & Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Band Distracted Lat Stretch x 30-45 seconds per side
Interval 2 – T-Spine Foam Roller Stretch x 60 seconds
Interval 3 – PVC Pipe T-Spine Opener x 45 seconds
A.
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Two sets of:
Landmine Rows x 6-8 reps per side
Rest as needed
B.
*SAME AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving
x 5 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Shoulder Press x 5-6 reps
Aim for three heavy working sets.
D.
Overhead Yoke Carry x 100′ for Max Weight
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
x 100′ for Max Weight
followed by…
Sled Drag x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
Mob done
A: Done (5#/10#)
B1: 45/55/65/65/65
B2: 95/105/115
B3: 115/125/130
B4: 135/140/145
C: 95/105/115/125/125
DMA done.
A. Done.
Felt good today. So…
B1. Skipped press from receiving position.
B2. 65/70/75#
B3. 80/85/90#.
B4. 95/100/105#. Up 10 lbs from last week.
C. 75/85/95/105/105#. Up 25 lbs from last week.
D1. OH BB 95#.
D2. Subbed 5 legless rope climbs.
D3. At home. 240 lbs sled.
Shoulders and arms are done!
Mobility done.
A – Done
B1 – snatch press 25/45/55/65
B2 – 3+3+3 85/95/105
B3 – 2+2+2 115/125/135
B4 – 1+1+1 145/150/155
C – 105/115/125/130/135
D – OH Barbell carry with 175#, rope pulls with 160#, Sled drag with 325 until the harness strap snapped and I went flying across the pavement (not fun).
Been away since Thursday due to a local competition this weekend. Will be back tomorrow! 🙂
D & A done
A. Done
B1. 35/55/65/70/75
B2. 70/75/80
B3. 85/90/95
B4. 95/100/105-YES! I have actually been able to lift to almost my 1RM-Feels good
OH BB Carry #125 heavier next time
Sled Drag 1410 + prowler-Class started could have done more
No Rope pulls-
Had a good day!
Dyn/mob all done except Landmine rows due t o another oversight 🙁 A) DONE B1) 45×1,50×1,65x3x2f,50x3x2sets 2) 80x3x3 3) 95x3x3 D) 45 lbs bb+12kg -failed 45lbs BB +8 kgs ( I felt I couldve went a bit more but didnt have except 12 kgs .. 🙁 R/P x100 x 90 lbs S/D x100x 115lbs ( a bit too heavy but got thru it) Hope everyone is healthy and happy… unfortuantely I will prob miss the nwxt few sessions, son got into a bad motorcycle accident a couple towns away so I will not be abl to get my training in!… Read more »
Ugh, so sorry Lise! Sending prayers and good thoughts your way!
Mike C
Im very grateful!! prayers are always welcomed! hes in the ICU- burn unit for the severe road rashthankfully he invested in a super good helmet and that saved his life !!!
I am so appreciate of your kind words! THANK YOU! 🙂 <3
Geez, hope your son recovers ok.
thank you very much Kincaid!!!! 🙂
hes alert and conscious ..God was watching over him for sure! thank you soo much I appreiate it! XO
That’s great news! God bless you guys.
Overhead Press 135-145-150-155-160×6
12 min emom
1st min- 12 cals on schwinn
2nd min- 6 MUs
50 hollow rocks and some strict ring pull ups
How’s your knee dude?
Healing, I can walk pretty well but no squats or running- no MRI yet- still waiting on insurance approval
Damn. I would have thought you would have at least got an MRI by now. So no surgery?
B1: 70; 75; 80; 85; 95(4)
B2: 125; 130; 135
B3: 140; 150; 155
B4: 160; 170; 175
C: 105; 115; 125; 135(3); 135(4)
D: Yoke 225lbs
Rope Pull-180lbs
Sled drag- 270lbs
Mobility done.
A. T,Y,I 10#. Curls and ext. 20#. Landmine 70-80#.
B. Snatch Press 45-70#
Pull, Power snatch squat 100, 105, 110, 115, 120, 125, 130, 135, 140#.
C. Overhead president
, 120, 125, 130, 135#.
D. 2×100′ Overhead earthquake bar with 2 35# kb.
Extra- 20 min. EMOM on bike. 10 second sprint and 50 sec. recovery. Abt. 8-10 calories each 10 seconds… Leg burner!!?
Took off last 4 days and feeling much better. Only small amount of lower ab pain still there.
Good to hear your feeling better
Thanks Tino!
Mobility/activation done
A. Done; 5# on Y’s, T’s, I’s; 10# on Bicep/tricep openers; 95# land mine rows
B1. 45-55-65-75-85#
B2. 95-100-100#
B3. 105-110-115#
B4. 120-125-130#
C. 75-85-90-95-100# all 6 reps
D. Overhead Earthquake Bar with purple band and 35# KBs for 100′. Did 2 sets.
Extra: 20 mins of 10 Sec hard sprint/60 Sec 70% on rower/bike (5 sets on bike, 15 sets on row…4159 m rowed, avg. 5 cals per 10 secs on bike)
Earthquake bar…now that’s fancy!
Yeah, you know me…I’m kind of a fancy girl! ?
And there’s a good reason why they call it an earthquake bar!
AM-Endurance Vo2 max work 250 m repeats
A. Done – rows with 65#s on bar
B1- used bar to 75#
B2- 115 all sets
B3- 135 all sets
B4- 155 all sets
C. 115/125/135/145/155
D. OH yoke @ 285, rope pulls at 290, sled drag at 305
Mobility completed
A)Completed
B1)95#(3)
B2)105#(3)
B3)115#(3)
C)95#/105/115/125 (2)
D1)185#
D2)245#
D3)320#
Dear Nicole,
Did not follow program today!?
Trying to rest my shoulder…mostly!
P.S. please help Al, he’s wandering around like a lost puppy!!??? Give him some Benching.
Back Squat 5 sets of 4 at 335
2×72′ Axel carry on back with 495
20 min Airdyne 10sec all out/50 sec easy 256cal
Muscle Ups? You mean Al Ups!!!?
Whats a guy to do?
M&A DONE
A. DONE
B1. worked up to 60 – 45,45,50,55,60
B2. 85#
B3. 105#
B4. 115#
C. 100#
D. 155# Overhead walk, sled pull 258#, no rope for rope pull
A) complete
B1) Empty bar, still tough on my shoulder but does seem to be getting better
B2) #125
B3) #145
B4) #165
C) #115
D) Complete, no Yoke so used Bamboo bar instead.
That bamboo bar must have got spicy!
For sure! I can’t get too heavy but it is awesome for stability!
DMA Done
A .- Done
B 1.- 45/45/55/75/75
B 2.-125# x3
B 3.-145# x3
B 4.-175/175/185#
C .-115/115/125/125/125 all x 6 reps
Saturday´s metcon wod 12:51 min.
100 DU – 100 m run – 4 rope climb – 100 m run – 30 Axel front squat 135# – 100 m run – 100 m farmer carry 60# – 20 KTTB snatch 50# – 100 m run.
I am taking some time with Tracy y’all….
I still am working on recovering my knees as per doctors orders so I did this today:
* 5×8 Pause Squats: 185/205/225/225/245 (up 20# since last week)
* 2×2 Squats at heaviest from above: 245/245
* 5×5 Snatch Starts: 185 for all 5 rounds
* 3×8 Light RDL: 185 for all 3 rounds
* 4×8 Death March: all rounds done at 35#
Dark Horse Rowing with Tracy:
1000 meters with 4 min rest for 6 rounds..
Mobility – done
A. done
B S. Press – 35/40/45/50/55
3’s – 70/70/75
2’s – 80/85/90
1’s – 95/100/105
C. Shoulder Press – 65/70/75/80/85
D. Yoke – wooden dowel with bands and 16kg KB’s
Rope Pull – 100 lb.
Sled Drag – 180 lb.
A. Done
B. 45-110-130-150
C. 95-115-135-145-145
Hey gang! I am taking a few active recovery days. My body is screaming for it so I am listening.
A. Dark Horse Rowing – 6000m – 1000m with 4 minute rest in between.
B. Hot Bikram Yoga
Hope everyone has a great session!
Good to see your listening to your body!